Ro Dieta Atkins

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Dieta Atkins


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1 The Atkins diet

DESPRE NOI

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care se ngrijesc de sntatea lor i sunt contiente defaptul c,n cazul unor probleme de sntate importante,trebuie sacioneze imediat. Avem o gamlargdeproduse care ofersoluii complete pentru problemele desntate, mbuntind totodati calitatea vieii.

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comercial.Sensilabeste numele sub care i desfsoaractivitatea oameni cu suflet mare, crora le pas. Din

grij pentru nevoile dvs. ne angajm s v oferim soluiiintegrale problemelor de sntate cu care v confruntai

Produsele oferite deSensilabsunt rezultatul criteriilor

globale ale descoperirilor tehnologice i tiinifice i coniningrediente de cea mai nalt calitate. Scopul nostruprincipal este de a v asigura recuperarea i meninereasntii ntr-un mod natural. Produsele sunt concepute

pentru a face fa consecinelor provocate de trecereatimpului, ereditate sau un stil de via nesntos.
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2 The Atkins diet

Cuprins

DESPRE NOI.............................................................................. ................................................................. .... 1

DIETA ATKINS................................................................. ................................................................. ............... 6

ABC-UL DIETEI ATKINS............................................................................................... .................................... 7

PREMISA DIETEI ESTE CONSUMUL DE GRSIMI N PRIMUL RND............................................................................. 8

DIETA ATKINS................................................................................................................................... 10

ETAPELE DIETEI............................................................................................... ............................................. 11

FAZA PREGTITOARE....................................................... ................................................................. ............. 12

FAZA CONTINURII SCDERIIMASEI CORPORALE............................................................................................. .. 13

FAZA DINAINTEA MENINERII MASEI CORPORALE............................................................. .................................. 14

FAZA MENINERII MASEI CORPORALE............................................................................................................. .. 15

EXEMPLU DE MENIUFAZA 1 ...................................................... ................................................................. .. 16



CUM S NLOCUII CARBOHIDRAII -REET DE PIZZA................................................................ ........................ 19

PESTO DIN AVOCADO....................................................... ................................................................. ............. 20DORAD LA CUPTOR........................................................ ................................................................. ............. 21

SALAT DE PUI........................................................ .............................................................. ........................ 22

CONOPID CU PRAZ......................................................... ................................................................. ............. 23


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3 The Atkins diet

ANTRENAMENT FIZIC......................................................................................................................... 24

NDOIRI ALE TRUPULUICU PICIOARELE RIDICATE............................................................. .................................. 25

RIDICRI DIN OLDURI.......................................... ................................................................. ........................ 26

RIDICAREA PICIORULUINDOIT DIN SPRIJIN PE MINI................................. ......................................................... 27RIDICAREA PICIOARELOR N LATERAL............................................................................................................. .. 28

ABDOMENE CU PICIOARELE RIDICATE................................ ................................................................. ............... 1
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4 The Atkins diet

Cea mai

puternic

formul pentruslbit!
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5 The Atkins diet

PIERDEREA N GREUTATE

Pierdengreutatenuesteimposibil,darestegreusslbetiisnutengrailalocsaufrssuferi.

Prinurmare,aceastestecarteaestemenitsvprezinteun

sistemuldeslbirecaresvschimbestilultudevia,astfel

nctnunumaisslbii,cistriiisfiimaisnti.


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6 The Atkins diet

DIETA ATKINS

simplu. Mncai grsime ca s ardei grsime i eliminai carbohidraii care ngra.Principala cauz a supra-ponderabiliti, afirmdoctorul Robert Atkins- autorul dietei, este consumul excesivde carbohidrai. Carbohidraii sunt o surs elementar de energie pentru organismul uman.

Dac nu le ardem cu totul, surplusul se stocheaz sub form de esut gras. De aici vine obezitatea.Alimentarea cu o cantitate minim de carbohidrai face ca energie s fie extras din alte surse, n general dingrsimi, inclusiv din cele stocate n esuturile grase. Astfel, ncepem s slbim cu uurin.

Cardiologul american a mai observat c nu are absolut nicio importan ce produse consumm, ci cum suntele folosite de corpul nostru.Secretul succesului dietei Atkinseste ascuns n modul n care consummalimentele, datorit cruia ele sunt arse mai bine.
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7 The Atkins diet

ABC-UL DIETEI ATKINS

Este un fel dediet srac n carbohidrai

Cantitatea maxim de carbohidrai consumaieste de 90 grame pe zi

Se pot consuma toate tipurile de carne, pete,fructe de mare, ou i toate grsimile vegetale
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8 The Atkins diet

PREMISA DIETEI ESTE CONSUMUL DE GRSIMI N PRIMUL RND

Grsimile sunt sursa perfect de energiei vitamina A i D. Ele permit absorbia de nutrieni i au un efect beneficasupra funciilor sistemului nervos i hormonal. Sunt necesare pentru regenerarea corect a pielii, prului iunghiilor.

Alegei:

Oleaginoase necoapte (nuci, alune, migdale)

Semine de dovleac, semine de floarea soarelui, semine de in

Macrou, somon

Avocado

Uleiuri vegetale - cele presate la recesunt cele mai bune: ulei de rapi, de in, de msline

Evitai:

Oleaginoase coapte i srate

Alimentele procesate care conin muli acizi grai saturai
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9 The Atkins diet

Malinie +

MangoFit

Suprim apetitul i

topirea accelerate agrsimilor

-19%
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10 The Atkins diet

DIETA ATKINS

Dietaseadreseazpersoanelorobeze,maialesdacsuferde:hipertensiunearterial,bolicardiovasculare,afeciuniale

sistemuluidigestiv.

Aceastdiet,catoatecelelaltesracencarbohidrai,

favorizeaznormalizareaniveluluidecolesterolitrigliceride,

reduceconcentraiadeglucozdinsngeitensiuneaarterial.


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11 The Atkins diet

ETAPELE DIETEI

Dieta are 4 etape:

1. faza pregtitoare

2. faza continuriiscderii masei corporale

3. faza dinaintea ntreinerii masei corporale

4. faza de ntreinere a masei corporale

Meniul dietei din faza pregtitoare trebuie s includ

mai ales:

avocado,

ou,

carne,

uleiuri vegetale,

legume i fructesrace n carbohidrai.

Legumele bogate n amidon, fructele dulci,produsele lactate i pinea sunt interzise.
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12 The Atkins diet

FAZA PREGTITOARE

Cu aceast diet se pot pierdepn la 7 kilogramedemas corporal (2 sptmni).

Scopul acestei faze este s comute organismul de laarderea de carbohidrai la arderea de grsimi.

Se recomand consumul de 3 mese mai mari (maxim 20grame de carbohidrai pe zi) sau4-5 mese mai mici.

Nu se recomand pauze mai mari de 4 ore ntre mese.


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13 The Atkins diet

FAZA CONTINURII SCDERII MASEI CORPORALE

Durata acestei etape depinde de cte kilograme doriis eliminai.

Viteza eliminrii kilogramelor nu mai este acum att despectaculoas ca n prima etap.

n prima sptmn a acestei etape,adugm 5grame de carbohidraila fiecare mas fa de primaetap.

Dup o sptmn mai adugm 5 grame i rmnemla aceast valoare urmtoarele 7 zile.

Respectm regulile acestea pn cnd ne oprim dinslbit i mai avem doar 2-5 kilograme de eliminat.
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15 The Atkins diet

FAZA MENINERIIMASEI CORPORALE

ncercm s nemeninem greutateaobinut.

Consumm atia carbohidrai ct ne permiteorganismul fr s ne ngrm.

Cantitatea de carbohidrai consumai trebuie svarieze ntre 25 - 90 grame zilnic.

n aceast etap se recomand verificarea cel puinsptmnal a greutii.

Cntarul nu trebuie s indice mai mult de 2 kg n plus.

Se recomand s consumai cel produse ct mai puinprocesate i s bei zilnic 2 litri de ap.

Nu uitai de activitatea fizic.
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16 The Atkins diet

EXEMPLU DE MENIU FAZA 1 Mic dejun:ou jumri cu unc sau crna, cafeadecofeinizat sauceai de plantesau de fructe

Al doilea mic dejun:sup de pasre

Prnz:pui fript, puin salat (din legumele permise),ap plat

Cin:pateu de ficat sau o friptur de vit, salat cusos vinegret

Gustri:felii de mezeluri


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17 The Atkins diet

EXEMPLU DE MENIU FAZA 2 Mic dejun:omlet din 3 ou cu o roie

Al doilea mic dejun:salat cu curcan fript cu puinmaionezPrnz:cod fript,varz de Bruxelles

Cin:rulad de carne cu sos de roii, spanac

Gustri:cabanos (bucele mici de 3-4 cm)


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18 The Atkins diet

EXEMPLU DE MENIU FAZA 3

Mic dejun:crnai italieneti (sau de alt tip) maimulte bucele,ceai verde

Al doilea mic dejun:o salat de ton cu diverse tipuride salat i bucele de bacon

Prnz:cheeseburger cu bacon sau cu broccoli iconopid adugate, un fruct proaspt

Cin: o salat de legume cu piept de pui fript i nuci

Gustri:batoane proteice


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CUM S NLOCUII CARBOHIDRA II - REET DE PIZZA

Ingrediente:

4 ceti de conopid crud

1 ou btut

1/3 ceacbrnz de capr(sau alt fel de brnz)

1 linguri oregano

Puin sare

Fierbei conopida n ap fierbinte 5 minute. Scurgei-o,adugai oul, brnza i condimentele. Facei baza pentrupizza, dai-o 40 minute la cuptorul prenclzit la 200C.

Distribuiisosul peste baz i punei bucile de brnzde capr deasupra. Coacei pizza pn este fcut - 5-10minute la aceeai temperatur.


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20 The Atkins diet

PESTO DIN AVOCADO

Ingrediente:

1 avocado

O jumtate de can de busuioc proaspt

1 lingurisuc de lmie

linguri piper negru mcinat

linguri sare

Amestecai toate ingredientele. Mncai sosul separat sau

folosii-l pentru salate.


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21 The Atkins diet

DORAD LA CUPTOR

Ingrediente:

Dorad

Condimente pentru pete

Un cel de usturoi

Suc delmie

Ulei de msline

ptrunjel

Facei o marinat din ulei de msline, condimente pentrupete, usturoiul zdrobit i sucul de lmie, pe care punei-o chiar n mijlocul petelui i cte puin pe exterior. Puneideasupra ofelie de lmiei mai multe fire de ptrunjel.

nvelii totul n folie de aluminiu i dai la cuptorulprenclzit la 180 grade timp de 20 minute.


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22 The Atkins diet

SALAT DE PUI

Ingrediente:

500 g piept de pui

150 g brnz de capr

3 ou fierte tari

O mn de nuci

3 roii feliate subire

10 mlulei de msline

amestec de salate

Rumenii puiul tiat cubulee. Adugai restulingredientelor.


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23 The Atkins diet

CONOPID CU PRAZ

Ingrediente:

2 linguri ulei de msline

3 tulpini de praz tiate bucele de 2,5 cm

1 conopid mare tiat feliue mici

3 cei de usturoi tiai feliue mici

2 l sup de legume

Puin sare ipiper negru proaspt mcinat,dupgust

235 ml (1 pahar) smntn dulce

Clii prazul, conopida i usturoiul cam 10 minute.Adugai supa de legume ifierbei 45 minute. Mixaisupa cu un blender. Asezonai cu sare i piper.

Adugai smntna i mixai pn obinei o sup fin.


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24 The Atkins diet

ANTRENAMENT FIZIC

Efortul fizic este foarte important n dieta Atkins.

Exerciiile cardio, care sunt elementul esenial al

procesului de reducere a masei corporale se recomand

n primul rnd. Iat cteva exemple de exerciii ce se pot

face acas.


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25 The Atkins diet

NDOIRI ALE TRUPULUI CU PICIOARELE RIDICATE

inei minile i picioarele ndreptate n sus.

Inspirai i ridicai umerii ncet, ncercnd s efectuai o micare exploziv de rulare nainte.

Expirai i inspirai n momentul de tensiune maxim.

Apoi expirai i revenii n poziia iniial, fr s atingei salteaua cu spatele.
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26 The Atkins diet

RIDICRI DIN OLDURI

Stai pe saltea pe spate.

inei minile relaxate pe lng trunchi.

ndoii genunchii i ridicai coapsele ct de sus putei.

Tensionai bine muchii fesieri.

Meninei poziia cteva secunde i revenii la poziia iniial.

Relaxai o secund i apoi mai ridicai o dat oldurile.

Efectuai 3 serii de cte 15 repetiii.


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27 The Atkins diet

RIDICAREA PICIORULUI NDOIT DIN SPRIJIN PE MINI

ngenuncheai pe podea i susinei-v corpul cu antebraele.

Corpul trebuie s stea n linie dreapt.

Genunchii i coatele sunt ndoite n unghi drept.

Ridicai piciorul ndoit de la genunchi i tensionai bine fesierii.

Meninei aceast poziie un moment, apoi revenii la poziia iniial.

Schimbai piciorul i repetai exerciiul.


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RIDICAREA PICIOARELOR N LATERAL

Stai pe o parte cu picioarele ntinse i capul sprijinit pe umrul ntins.

Ridicai oldurile i ambele picioare.

Exerciiul const n 12 asemenea repetiii.

Repetai exerciiul ntins pe partea cealalt.


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1 Dieta Atkins

1

ABDOMENE CU PICIOARELE RIDICATE

Stai ntins pe spate i ridicai picioarele uor ndoiteperpendicular pe podea.

Susinei capul uor cu minile i inei coatele paralelecu podeaua tot timpul.

Ridicai partea superioar a corpului, respirnd, pnsimii c ai ridicat omoplaii de pe podea.

ncercai s v privii labele picioarelor.

Lsai spatele napoi pe podea, dar nu relaxaimuchii.
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2 Dieta Atkins

2

Malinie 2+1

Pre: 147 ron

Preul dvs.: 98 ron

+ GARANIE
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